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Exercise Plan:Intermediate Level
Number of Sets Reps Rest between Sets
Standard Set 1 8 - 12 Reps 45 Secs
Standard Set 2 8 - 12 Reps 45 Secs
Standard Set 3 8 - 12 Reps 45 Secs
Standard Set 4 8 - 12 Reps 45 Secs
Number of Sets Reps Rest between Sets
Standard Set 1 20 (Each side) 45 Secs
Standard Set 2 20 (Each side) 45 Secs
Standard Set 3 20 (Each side) 45 Secs
Standard Set 4 20 (Each side) 45 Secs
01
02
Barbell Full Squats
Day 1: Legs+ Abs
Front Lunge Walk
Muscle: Quads, Hamstrings & GlutesVideo Link: https://youtu.be/6f_BSkrrNGA
Muscle: Quads, Hamstrings & GlutesVideo Link: https://youtu.be/PhZaVmGQq4A
Number of Sets Reps Rest between Sets
Standard Set 1 12 - 15 Reps 45 Secs
Standard Set 2 12 - 15 Reps 45 Secs
Standard Set 3 12 - 15 Reps 45 Secs
Standard Set 4 12 - 15 Reps 45 Secs
Number of Sets Reps Rest between Sets
Standard Set 1 15 Reps 45 Secs
Standard Set 2 15 Reps 45 Secs
Standard Set 3 15 Reps 45 Secs
Standard Set 4 15 Reps 45 Secs
03
04
Leg Curl
Leg Extension
Muscle: HamstringsVideo Link: https://youtu.be/d_I99j8iOEU
Muscle: QuadsVideo Link: https://youtu.be/mVnpm3eJmKw
Day 1: Legs+ Abs
Number of Sets Reps Rest between Sets
Standard Set 1 12 - 15 Reps 45 Secs
Standard Set 2 12 - 15 Reps 45 Secs
Standard Set 3 12 - 15 Reps 45 Secs
Standard Set 4 12 - 15 Reps 45 Secs
Number of Sets Reps Rest between Sets
Standard Set 1 12 - 15 Reps 45 Secs
Standard Set 2 12 - 15 Reps 45 Secs
Standard Set 3 12 - 15 Reps 45 Secs
Standard Set 4 12 - 15 Reps 45 Secs
05
06
Glute Bridge
Safety Bar Seated Calf Raise
Muscle: GlutesVideo Link: https://youtu.be/oV2a7p7VPhM
Muscle: CalvesVideo Link: https://youtu.be/VS-ePj2Z6T0
Day 1: Legs+ Abs
Number of Sets Reps Rest between Sets
Standard Set 1 12 - 15 Reps 45 Secs
Standard Set 2 12 - 15 Reps 45 Secs
Standard Set 3 12 - 15 Reps 45 Secs
Standard Set 4 12 - 15 Reps 45 Secs
Number of Sets Reps Rest between Sets
Standard Set 1 8 - 12 Reps 45 Secs
Standard Set 2 8 - 12 Reps 45 Secs
Standard Set 3 8 - 12 Reps 45 Secs
Standard Set 4 8 - 12 Reps 45 Secs
07
08
Standing Calf Raise
Weighted Hanging Leg Raise
Muscle: CalvesVideo Link: https://youtu.be/GyWw_Q_aIbE
Muscle: AbsVideo Link: https://youtu.be/dIbtzeJX_uY
Day 1: Legs+ Abs
Number of Sets Reps Rest between Sets
Standard Set 1 15 - 20 Reps 45 Secs
Standard Set 2 15 - 20 Reps 45 Secs
Standard Set 3 15 - 20 Reps 45 Secs
Standard Set 4 15 - 20 Reps 45 Secs
09 Weighted Crunch
Muscle: AbsVideo Link: https://youtu.be/_ZemBWlBrTs
Day 1: Legs+ Abs
Number of Sets Reps Rest between Sets
Standard Set 1 8 - 10 Reps 45 Secs
Standard Set 2 8 - 10 Reps 45 Secs
Standard Set 3 8 - 10 Reps 45 Secs
Standard Set 4 8 - 10 Reps 45 Secs
Number of Sets Reps Rest between Sets
Standard Set 1 10 - 12 Reps 45 Secs
Standard Set 2 10 - 12 Reps 45 Secs
Standard Set 3 10 - 12 Reps 45 Secs
Standard Set 4 10 - 12 Reps 45 Secs
01
02
Barbell Decline Bench Press
Muscle: ChestVideo Link: https://youtu.be/ptT1Es7dLsk
Muscle: ChestVideo Link: https://youtu.be/ktwaepC3j60
Day 2: Push
Number of Sets Reps Rest between Sets
Standard Set 1 12 - 15 Reps 45 Secs
Standard Set 2 12 - 15 Reps 45 Secs
Standard Set 3 12 - 15 Reps 45 Secs
Standard Set 4 12 - 15 Reps 45 Secs
Number of Sets Reps Rest between Sets
Standard Set 1 8 -10 Reps 45 Secs
Standard Set 2 8 -10 Reps 45 Secs
Standard Set 3 8 -10 Reps 45 Secs
Standard Set 4 8 -10 Reps 45 Secs
03
04
Cable Standing Fly
Dumbbell Shoulder Press
Muscle: ChestVideo Link: https://youtu.be/ktwaepC3j60
Muscle: ShoulderVideo Link: https://youtu.be/settJjFafhE
Day 2: Push
Number of Sets Reps Rest between Sets
Standard Set 1 12 - 15 Reps 45 Secs
Standard Set 2 12 - 15 Reps 45 Secs
Standard Set 3 12 - 15 Reps 45 Secs
Standard Set 4 12 - 15 Reps 45 Secs
Number of Sets Reps Rest between Sets
Standard Set 1 6 - 8 Reps 45 Secs
Standard Set 2 6 - 8 Reps 45 Secs
Standard Set 3 6 - 8 Reps 45 Secs
Standard Set 4 6 - 8 Reps 45 Secs
05
06
Cable Lateral Raise
Close Grip Bench Press
Muscle: ShoulderVideo Link: https://youtu.be/DvUFYiHtnCk
Muscle: TricepsVideo Link: https://youtu.be/w-Yv6HjiGLY
Day 2: Push
Number of Sets Reps Rest between Sets
Standard Set 1 10 - 12 Reps 45 Secs
Standard Set 2 10 - 12 Reps 45 Secs
Standard Set 3 10 - 12 Reps 45 Secs
Standard Set 4 10 - 12 Reps 45 Secs
Number of Sets Reps Rest between Sets
Standard Set 1 10 - 12 Reps 45 Secs
Standard Set 2 10 - 12 Reps 45 Secs
Standard Set 3 10 - 12 Reps 45 Secs
Standard Set 4 10 - 12 Reps 45 Secs
07
08
Skull Crusher
Cable Triceps Extension (with rope)
Muscle: TricepsVideo Link: https://youtu.be/B7u76D_QjoY
Muscle: TricepsVideo Link: https://youtu.be/HYaZukGq3iw
Day 2: Push
Number of Sets Reps Rest between Sets
Standard Set 1 8 - 12 Reps 45 Secs
Standard Set 2 8 - 12 Reps 45 Secs
Standard Set 3 8 - 12 Reps 45 Secs
Standard Set 4 8 - 12 Reps 45 Secs
Number of Sets Reps Rest between Sets
Standard Set 1 8 -10 Reps 45 Secs
Standard Set 2 8 -10 Reps 45 Secs
Standard Set 3 8 -10 Reps 45 Secs
Standard Set 4 8 -10 Reps 45 Secs
01
02
Sumo Deadlift
Lat pull down
Muscle: Lats, Quads, Hamstrings, GlutesVideo Link: https://youtu.be/DyoDq1TEl6o
Muscle: LatsVideo Link: https://youtu.be/DdQNv6mibH4
Day 3: Pull
Number of Sets Reps Rest between Sets
Standard Set 1 10 - 12 Reps 45 Secs
Standard Set 2 10 - 12 Reps 45 Secs
Standard Set 3 10 - 12 Reps 45 Secs
Standard Set 4 10 - 12 Reps 45 Secs
Number of Sets Reps Rest between Sets
Standard Set 1 12 - 15 Reps 45 Secs
Standard Set 2 12 - 15 Reps 45 Secs
Standard Set 3 12 - 15 Reps 45 Secs
Standard Set 4 12 - 15 Reps 45 Secs
03
04
Bent Over Row ( Barbell ) - Close Grip
Seated Row
Muscle: LatsVideo Link: https://youtu.be/gIDudplEF7Y
Muscle: LatsVideo Link: https://youtu.be/wH_l8UjLDsY
Day 3: Pull
Number of Sets Reps Rest between Sets
Standard Set 1 12 - 15 Reps 45 Secs
Standard Set 2 12 - 15 Reps 45 Secs
Standard Set 3 12 - 15 Reps 45 Secs
Standard Set 4 12 - 15 Reps 45 Secs
Number of Sets Reps Rest between Sets
Standard Set 1 8 - 10 Reps 45 Secs
Standard Set 2 8 - 10 Reps 45 Secs
Standard Set 3 8 - 10 Reps 45 Secs
Standard Set 4 8 - 10 Reps 45 Secs
05
06
Dumbbell Rear Delt Row
Dumbbell Prone Incline Curls
Muscle: ShoulderVideo Link: https://youtu.be/hOlO2wO-6dk
Muscle: BicepsVideo Link: https://youtu.be/mNtXfv7MDBY
Day 3: Pull
Number of Sets Reps Rest between Sets
Standard Set 1 12 - 15 Reps 45 Secs
Standard Set 2 12 - 15 Reps 45 Secs
Standard Set 3 12 - 15 Reps 45 Secs
Standard Set 4 12 - 15 Reps 45 Secs
Number of Sets Reps Rest between Sets
Standard Set 1 12 - 15 Reps 45 Secs
Standard Set 2 12 - 15 Reps 45 Secs
Standard Set 3 12 - 15 Reps 45 Secs
Standard Set 4 12 - 15 Reps 45 Secs
07
08
Incline Dumbbell Alternative Curl
Preacher Curls
Muscle: BicepsVideo Link: https://youtu.be/Ur1q-OL8VcA
Muscle: BicepsVideo Link: https://youtu.be/EWX8dWaoJp8
Day 3: Pull
Number of Sets Reps Rest between Sets
Standard Set 1 8 - 12 Reps 45 Secs
Standard Set 2 8 - 12 Reps 45 Secs
Standard Set 3 8 - 12 Reps 45 Secs
Standard Set 4 8 - 12 Reps 45 Secs
Number of Sets Reps Rest between Sets
Standard Set 1 20 (Each side) 45 Secs
Standard Set 2 20 (Each side) 45 Secs
Standard Set 3 20 (Each side) 45 Secs
Standard Set 4 20 (Each side) 45 Secs
01
02
Barbell Deadlift
Day 4: Legs+ Abs
Front Lunge Walk
Muscle: Quads, Hamstrings & GlutesVideo Link: https://youtu.be/uKDzBLbI24Q
Muscle: Quads, Hamstrings & GlutesVideo Link: https://youtu.be/PhZaVmGQq4A
Number of Sets Reps Rest between Sets
Standard Set 1 12 - 15 Reps 45 Secs
Standard Set 2 12 - 15 Reps 45 Secs
Number of Sets Reps Rest between Sets
Standard Set 1 15 Reps 45 Secs
Standard Set 2 15 Reps 45 Secs
Standard Set 3 15 Reps 45 Secs
Standard Set 4 15 Reps 45 Secs
03
04
Leg Curl
Leg Extension
Muscle: HamstringsVideo Link: https://youtu.be/0hDRr4uoxgw
Muscle: QuadsVideo Link: https://youtu.be/mVnpm3eJmKw
Day 4: Legs+ Abs
Number of Sets Reps Rest between Sets
Standard Set 1 12 - 15 Reps 45 Secs
Standard Set 2 12 - 15 Reps 45 Secs
Standard Set 3 12 - 15 Reps 45 Secs
Standard Set 4 12 - 15 Reps 45 Secs
Number of Sets Reps Rest between Sets
Standard Set 1 12 - 15 Reps 45 Secs
Standard Set 2 12 - 15 Reps 45 Secs
Standard Set 3 12 - 15 Reps 45 Secs
Standard Set 4 12 - 15 Reps 45 Secs
05
06
Glute Bridge
Safety Bar Seated Calf Raise
Muscle: GlutesVideo Link: https://youtu.be/oV2a7p7VPhM
Muscle: CalvesVideo Link: https://youtu.be/4BFgv0tmlrI
Day 4: Legs+ Abs
Number of Sets Reps Rest between Sets
Standard Set 1 12 - 15 Reps 45 Secs
Standard Set 2 12 - 15 Reps 45 Secs
Standard Set 3 12 - 15 Reps 45 Secs
Standard Set 4 12 - 15 Reps 45 Secs
Number of Sets Reps Rest between Sets
Standard Set 1 8 - 12 Reps 45 Secs
Standard Set 2 8 - 12 Reps 45 Secs
Standard Set 3 8 - 12 Reps 45 Secs
Standard Set 4 8 - 12 Reps 45 Secs
07
08
Standing Calf Raise
Weighted Hanging Leg Raise
Muscle: CalvesVideo Link: https://youtu.be/PTn6icEeH3Y
Muscle: AbsVideo Link: https://youtu.be/dIbtzeJX_uY
Day 4: Legs+ Abs
Number of Sets Reps Rest between Sets
Standard Set 1 15 - 20 Reps 45 Secs
Standard Set 2 15 - 20 Reps 45 Secs
Standard Set 3 15 - 20 Reps 45 Secs
Standard Set 4 15 - 20 Reps 45 Secs
09 Weighted Crunch
Muscle: AbsVideo Link: https://youtu.be/kC5idDdwvy8
Day 4: Legs+ Abs
Number of Sets Reps Rest between Sets
Standard Set 1 8 - 10 Reps 45 Secs
Standard Set 2 8 - 10 Reps 45 Secs
Standard Set 3 8 - 10 Reps 45 Secs
Standard Set 4 8 - 10 Reps 45 Secs
Number of Sets Reps Rest between Sets
Standard Set 1 10 - 12 Reps 45 Secs
Standard Set 2 10 - 12 Reps 45 Secs
Standard Set 3 10 - 12 Reps 45 Secs
Standard Set 4 10 - 12 Reps 45 Secs
01
02
Dumbbell Bench Press
Smith Machine Incline Barbell Bench Press
Muscle: ChestVideo Link: https://youtu.be/e56feOzwyp0
Muscle: ChestVideo Link: https://youtu.be/JE3BED8GwK0
Day 5: Push
Number of Sets Reps Rest between Sets
Standard Set 1 12 - 15 Reps 45 Secs
Standard Set 2 12 - 15 Reps 45 Secs
Standard Set 3 12 - 15 Reps 45 Secs
Standard Set 4 12 - 15 Reps 45 Secs
Number of Sets Reps Rest between Sets
Standard Set 1 8 -10 Reps 45 Secs
Standard Set 2 8 -10 Reps 45 Secs
Standard Set 3 8 -10 Reps 45 Secs
Standard Set 4 8 -10 Reps 45 Secs
03
04
Cable Standing Fly
Dumbbell Shoulder Press
Muscle: ChestVideo Link: https://youtu.be/lQKko2Fu7pQ
Muscle: ShoulderVideo Link: https://youtu.be/settJjFafhE
Day 5: Push
Number of Sets Reps Rest between Sets
Standard Set 1 12 - 15 Reps 45 Secs
Standard Set 2 12 - 15 Reps 45 Secs
Standard Set 3 12 - 15 Reps 45 Secs
Standard Set 4 12 - 15 Reps 45 Secs
Number of Sets Reps Rest between Sets
Standard Set 1 6 - 8 Reps 45 Secs
Standard Set 2 6 - 8 Reps 45 Secs
Standard Set 3 6 - 8 Reps 45 Secs
Standard Set 4 6 - 8 Reps 45 Secs
05
06
Cable Lateral Raise
Close Grip Bench Press
Muscle: ShoulderVideo Link: https://youtu.be/DvUFYiHtnCk
Muscle: TricepsVideo Link: https://youtu.be/960CMJSa_9U
Day 5: Push
Number of Sets Reps Rest between Sets
Standard Set 1 10 - 12 Reps 45 Secs
Standard Set 2 10 - 12 Reps 45 Secs
Standard Set 3 10 - 12 Reps 45 Secs
Standard Set 4 10 - 12 Reps 45 Secs
Number of Sets Reps Rest between Sets
Standard Set 1 10 - 12 Reps 45 Secs
Standard Set 2 10 - 12 Reps 45 Secs
Standard Set 3 10 - 12 Reps 45 Secs
Standard Set 4 10 - 12 Reps 45 Secs
07
08
Skull Crusher
Cable Triceps Extension (with rope)
Muscle: TricepsVideo Link: https://youtu.be/B7u76D_QjoY
Muscle: TricepsVideo Link: https://youtu.be/HYaZukGq3iw
Day 5: Push
Number of Sets Reps Rest between Sets
Standard Set 1 8 - 12 Reps 45 Secs
Standard Set 2 8 - 12 Reps 45 Secs
Standard Set 3 8 - 12 Reps 45 Secs
Standard Set 4 8 - 12 Reps 45 Secs
Number of Sets Reps Rest between Sets
Standard Set 1 8 -10 Reps 45 Secs
Standard Set 2 8 -10 Reps 45 Secs
Standard Set 3 8 -10 Reps 45 Secs
Standard Set 4 8 -10 Reps 45 Secs
01
02
Rack Pulls
Lat Pull Down
Muscle: Lats, Quads, Hamstrings, GlutesVideo Link: https://youtu.be/DbRoJkUiMHY
Muscle: LatsVideo Link: https://youtu.be/DdQNv6mibH4
Day 6: Pull
Number of Sets Reps Rest between Sets
Standard Set 1 10 - 12 Reps 45 Secs
Standard Set 2 10 - 12 Reps 45 Secs
Standard Set 3 10 - 12 Reps 45 Secs
Standard Set 4 10 - 12 Reps 45 Secs
Number of Sets Reps Rest between Sets
Standard Set 1 12 - 15 Reps 45 Secs
Standard Set 2 12 - 15 Reps 45 Secs
Standard Set 3 12 - 15 Reps 45 Secs
Standard Set 4 12 - 15 Reps 45 Secs
03
04
Bent Over Row ( Barbell ) - Close Grip
Seated Row
Muscle: LatsVideo Link: https://youtu.be/gIDudplEF7Y
Muscle: LatsVideo Link: https://youtu.be/wH_l8UjLDsY
Day 6: Pull
Number of Sets Reps Rest between Sets
Standard Set 1 12 - 15 Reps 45 Secs
Standard Set 2 12 - 15 Reps 45 Secs
Standard Set 3 12 - 15 Reps 45 Secs
Standard Set 4 12 - 15 Reps 45 Secs
Number of Sets Reps Rest between Sets
Standard Set 1 8 - 10 Reps 45 Secs
Standard Set 2 8 - 10 Reps 45 Secs
Standard Set 3 8 - 10 Reps 45 Secs
Standard Set 4 8 - 10 Reps 45 Secs
05
06
Dumbbell Rear Delt Row
Dumbbell Prone Incline Curls
Muscle: ShoulderVideo Link: https://youtu.be/hOlO2wO-6dk
Muscle: BicepsVideo Link: https://youtu.be/mNtXfv7MDBY
Day 6: Pull
Number of Sets Reps Rest between Sets
Standard Set 1 12 - 15 Reps 45 Secs
Standard Set 2 12 - 15 Reps 45 Secs
Standard Set 3 12 - 15 Reps 45 Secs
Standard Set 4 12 - 15 Reps 45 Secs
Number of Sets Reps Rest between Sets
Standard Set 1 12 - 15 Reps 45 Secs
Standard Set 2 12 - 15 Reps 45 Secs
Standard Set 3 12 - 15 Reps 45 Secs
Standard Set 4 12 - 15 Reps 45 Secs
07
08
Incline Dumbbell Alternative Curl
Preacher Curls
Muscle: BicepsVideo Link: https://youtu.be/Cfo6GaNwbN0
Muscle: BicepsVideo Link: https://youtu.be/EWX8dWaoJp8
Day 6: Pull
Day 7: Rest Day
